FREYGUY

Rotary New Year Trail Run 5k

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Location:

Somerset,KY,USA

Member Since:

Jan 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017 IMM: 4:05:43

2017 Covenant Health Marathon 3:33:12

2016 Hatfield and McCoy Marathon: 4:01:12

2016 Indy Monumental Marathon 3:39:55

2015 Indy Monumental Marathon 3:13:33

2015 Chicago Marathon 3:48:36

2015 Boston Marathon 3:23:40

2014 Carmel Marathon 3:08:41

2014 Yuenling Shamrock Marathon 3:07:53

2013 Marquette Marathon: 3:11:53

2013 Rock N Sole Half Marathon: 1:26:52

2013 500 Festival Half Marathon 1:28:36

2012 Carmel Marathon 3:16:45

2011 Carmel Marathon 3:24:55

2011 500 Festival Half Marathon 1:30:20

2011 Presque Isle Marathon 3:30

2011 Prairie Fire Marathon 3:41:16

2010 Morse MiniMarathon 1:32:36

2006 Derby Festival Marathon 3:56:35

Short-Term Running Goals:

Boston Qualifier (again)

Sub 3 hour Marathon

Boston Qualifier

Long-Term Running Goals:

Staying Healthy and injury free

Personal:

Married to Heidi with two lovely children; Oliver 9 and Amelia 7.  I have been running for about 14 years now.  

Favorite Blogs:

Miles:This week: 10.00 Month: 65.50 Year: 1202.35
K-Ruuz3 Lifetime Miles: 474.80
K-Ruuz4 Lifetime Miles: 317.60
Sketchers Meb (2) Lifetime Miles: 381.60
Nike Zoom Streak LT3 (1) Lifetime Miles: 167.05
Nike Zoom Streak LT3 (2) Lifetime Miles: 49.90
Nike Zoom Streak LT3 (3) Lifetime Miles: 30.00
Nike Zoom Elite Lifetime Miles: 124.40
K-Ruuz5 Lifetime Miles: 13.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.800.003.000.00242.80
Sketchers Meb (2) Miles: 93.95Nike Zoom Streak LT3 (1) Miles: 29.85Nike Zoom Streak LT3 (3) Miles: 15.00K-Ruuz3 Miles: 43.50Nike Zoom Streak LT2 (3) Miles: 8.00K-Ruuz4 Miles: 19.00
Weight: 161.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

6AM TM run.  5 miles in 49:29.

1pm run with the group at PC Park.  18 degrees but nice outside.  6.75 miles of trails at 10:30 mpm

Sketchers Meb (2) Miles: 11.75
Weight: 161.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am run on the treadmill.  2 degrees outside.  6 miles in 56:11 or a 9:22 mpm average

 

Noon run with Gordon around our neighborhood.  11 degrees.

8:58, 8:47, 9:13, 8:58,

9 mpm average

Nike Zoom Streak LT3 (1) Miles: 6.00Nike Zoom Streak LT3 (3) Miles: 4.00
Weight: 160.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5am run by myself on 914 from Saline. 12 degrees.

9:19, 9:17, 9:49, 10:08, 10:39, 10:48, 11:32, 11:24

 

1:2551 for 8 miles or 10:24 mpm

Sketchers Meb (2) Miles: 8.25
Weight: 160.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Run after work from Jeffersonville Indiana into Old Louisville and back. 18 degrees but very windy and cold.

9:07, 9:17, 10:25, 9:51, 10:28, 11:10, 11:31, 10:46, 11:16

9 miles in 1:33:51 or 10:26 mpm

Sketchers Meb (2) Miles: 9.00
Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

9pm run on the treadmill.

Nike Zoom Streak LT3 (1) Miles: 3.25
Weight: 0.00
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Race: Rotary New Year Trail Run 5k (3 Miles) 00:25:33, Place overall: 13, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

A bit of a cold start for this race.  5 degrees F.  This is a race on a hilly trail along the banks of Lake Cumberland in PC Park.  Roughly 190 participants signed up but only 84 finished due to cold temps.

I felt pretty good for this race.  However, I didn't push extremely hard because I'm trying to build base miles right now.  

7:23, 9:05, 9:08.

Dave finished just in front of me.

Sketchers Meb (2) Miles: 6.00
Weight: 162.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30 am start before church.  This was a tough run this morning with air temp of 7 degrees to start. Gordon, Pat, and Frank ran with me from Oak Hill

9:26, 9:21, 9:19, 9:05, 9:38, 9:34, 9:22, 9:23, 9:38, 9:36, 10:02, 10:03, 10:25, 9:44

2:14:47 for 14 miles or 9:37 mpm

K-Ruuz3 Miles: 14.00
Weight: 162.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

5am start with Dave and Kyle from the Shell Station along SR 27.  36 degrees and sleet.  I felt better today than I anticipated.

8:39, 8:41, 8:29, 8:39, 9:19, 8:52, 8:55, 9:38, 10:03, (1:07)

1:22:27 for 9.1 miles or 9:03 mpm

Nike Zoom Streak LT3 (1) Miles: 9.10
Weight: 162.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am run with Gordon and Dave.  We went up 1247 and back on 27.  36 degrees and foggy.

9:20, 8:49, 8:44, 8:53, 8:51, 8:53, 8:59, 10:07, 10:28, 10:26

 

10 miles in 1:33:36 or 9:22 mpm

 

Sketchers Meb (2) Miles: 10.00
Weight: 161.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am run with Gordon, Cody and Matt starting from Oak Hill.  40 degrees this morning.

9:31, 9:34, 9:32, 9:44, 9:37

5 miles in 48:09 or 9:36 mpm

Nike Zoom Streak LT3 (1) Miles: 5.00
Weight: 161.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

8:30 pm treadmill run in Lexington, KY. In Lexington for runners clinic tomorrow morning.  PT to spend time looking at my left runners knee.  they are hurting really bad too.

Very slow.  Verry long day at work with trip to seymour from Louisville, then Seymour to Lexington.

 

Nike Zoom Streak LT3 (3) Miles: 2.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

8:45am appointment at University of Kentucky Running Clinic.  I was paired with Grad Student Kimberly Lucas.  She worked with me for about 2 hours.  We started by checking range of motion at every joint in my legs.  She also was checking for strength imbalances.  We found that I have limited range of motion in many areas.  Also, my left quad is weaker than the right.  Glutes are also weak.  I have Patellofemoral Pain Syndrome.  Groin is too tight as well.

I then ran on a treadmill that was rigged with pressure sensors to measures landing force and push off.  They also video taped me running.  End result,  I land a little too hard.  I'm a heal striker.  With the imbalances mentioned above; my gait is shortened.  I'm lifting early.

She gave me many stretching exercises to do.  I'm do back in a month or so to check progress.

 

5:30 pm run on TM at home.  6 miles in 54 minutes

Nike Zoom Streak LT3 (1) Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

10am run outside on ice and snow. 18 degrees

Weight: 160.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

6am trail run with Nelson and David.  An inch or so of fluffy snow on the trails and 3 degrees.  1285 ft of elevation gain.

  11:05, 10:50, 12:49, 13:33, 11:19, 11:32, 10:16, 11:09, 12:40, 11:24, 10:45, 12:19, (10:31)

12.6 miles in 2:30:13 or 1:33:54

Weight: 161.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with David from the Shell Station on 27.  22 degrees with a light wind.

9:03, 8:43, 8:24, 8:45, 9:04, 9:25, 8:46, 9:21

 

8:57 mpm average. 8 miles in 1:11:35

K-Ruuz3 Miles: 8.00
Weight: 162.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with David and Kyle from the Belle.  24 degrees and snowing.  Not much on the ground yet.

8:45, 8:50, 8:53, 8:19, 8:54, 9:07, 9:11, 8:59

8 miles in 1:11:00 or 8:52 mpm

Nike Zoom Streak LT2 (3) Miles: 8.00
Weight: 160.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

11:00am run on the treadmill.

5 miles in 43:23

3pm run outside in our neighborhood.  3.5 miles at 9:20 mpm 40 degrees.

Nike Zoom Streak LT3 (3) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am run with Borne to Run Group from the Belle.  We ran up by Pauls Discount.  40 degrees 

9:07, 8:41, 8:40, 8:44, 9:04, 8:23, 8:27, 9:53, 10:46, 10:29

 

10 miles in 1:32:20 or 9:14 mpm

Weight: 162.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

5am start with David from the Belle.  46 degrees.  plan is to run west out 80 to 914 and run the entire bypass.  We met Gordon and Jeff about 8 miles in.  They ran 7 miles with us before turning around.

9:05, 8:51, 8:38, 8:39, 8:44, 8:44, 8:47, 8:56, 9:23, 8:32, 8:53, 9:10, 9:56, 8:55, 8:54, 8:17, 8:37, 8:45, 8:30

 

19 miles in 2:48:25 or 8:52 mpm

I felt great today.  This was a huge confidence boost.

K-Ruuz4 Miles: 19.00
Weight: 161.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

TM run. First day back after dealing with sickness and travel for work.  

11 miles in 1:37:41 or 8:53 mpm

Sketchers Meb (2) Miles: 11.00
Weight: 160.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

7pm run acrossed the new I-265 bridge near Louisville.  45 degrees.

8:58, 8:02, 8:55, 9:08, 9:03, 8:40, 9:48 (1:34)

7.15 miles in 1:04:12 or 8:58 mpm

Sketchers Meb (2) Miles: 7.15
Weight: 160.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3pm run outside from Saline.  60 degrees and sunny!!

8:31, 8:55, 8:30, 8:56, 9:05, 9:07, 9:31 (5:06)

7.5 miles in 1:07:45 or 9:02 mpm

Sketchers Meb (2) Miles: 7.50
Weight: 161.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

5am run with Gordon and Shawn.  Beautiful morning 52 degrees  We ran toward Monticello.

9:10, 9:19, 9:29, 9:33, 9:52, 9:39, 9:38, 9:24, 9:31, 9:43, 9:32, 9:26, 9:40, 8:47, 8:48, 8:51, (2:44)

16.3 miles in 2:33:13 or 9:24 mpm

Sketchers Meb (2) Miles: 16.30
Weight: 160.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.500.000.000.0021.50

4:30am long run from Southern Belle to Bronston with David.  I felt really good today.  Plan was to run 20 miles.  I end up running 21.5 miles. 50 degrees and light rain.

8:43, :15, :36, :24, :35, :31, :30, :32, :47, 9:17, 8:06, :56, :23, :35, :51, 9:08, 8:44, :52, 9:03, 9:36 (5:02)

21.5 miles in 3:08:11 or 8:45 mpm

K-Ruuz3 Miles: 21.50
Weight: 161.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

5pm run during the snow and blowing wind after work on Seymour XC trail.  soggy and half frozen.  29 degrees.

8:57, 9:10, 10:14, 10:50

Weight: 161.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

1pm run with Gordon. 50 degrees and sunny

8:46, 8:36, 8:35, 8:49, 8:46, 8:54

7.04 miles in 1:01:40 or 8:45 mpm

Sketchers Meb (2) Miles: 7.00
Weight: 161.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.800.003.000.00242.80
Sketchers Meb (2) Miles: 93.95Nike Zoom Streak LT3 (1) Miles: 29.85Nike Zoom Streak LT3 (3) Miles: 15.00K-Ruuz3 Miles: 43.50Nike Zoom Streak LT2 (3) Miles: 8.00K-Ruuz4 Miles: 19.00
Weight: 161.33
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